Definition of Normal Eating

Definition of “Normal” Eating

1. Normal eating is being able to eat when you are hungry and continue eating until you are satisfied.

2. It is being able to choose food you like to eat and truly get enough of it--not just stop eating because you think you should.

3. Normal eating is being able to use some moderate constraint on your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods.

4. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.

a. Guilt following eating, especially if it turns into a compensating behavior like under eating the next day or over exercising often results in setting you up for repeating the same experiences.

5. Normal eating is three meals a day, or it can be choosing small frequent mini meals. It’s a personal decision. a. Your job is to evaluate how it is working for YOU. Is your energy level strong and consistent, does it increase your thoughts or anxiety about food? Does it fit with your lifestyle? Just because it works for someone else, does not mean it is the right fit for you.

6. It is leaving some cookies on the plate because you know you can have some again tomorrow or it is eating more now because they taste so wonderful when they are fresh.

7. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also under-eating at times and wishing you had more.

8. Normal eating includes trusting your body to make up for fluctuations in eating.

9. Normal eating takes some of your time and attention, but keeps its place as only one important area of your life.

10. In short, normal eating is: Flexible and varied, in response to your emotions, your schedule, your hunger and your proximity to food.

Adapted from: How to Get Your Kid to Eat… But not too much Ellyn Satter RD, MSW, 1987, Bull Publishing,